I have loved blueberry muffin for as long as I can remember, but I don’t indulge in them very often. Blueberries are healthy, but blueberry muffins found in bread containers today aren’t! They are large calorie and sugar bombs that my body does not appreciate. Sure, they taste good, but within an hour or two I am left shaky and hungry – a feeling I try to avoid.
Did you know that muffins sold today in coffee shops, grocery stores, and vending machines are more than twice as big as those sold back in the 1950s, and are more than three times the size of one regular portion?
Blueberry Muffins – The Nutritional Realities
A little online research revealed that the blueberry muffins sold at Starbucks pack 450 calories, 22 grams of fat, and 31 grams of sugar, while those at Dunkin Donuts are even worse! That is more than twice the calories of a glazed doughnut and more than the typical chocolate croissant.
That is where healthy blueberry muffins come in. You can improve the nutrition of your blueberry muffins in various ways. Here are a few of my favourites.
How to Make Healthy Blueberry Muffins
1. Use wholewheat flour instead of white
2. Decrease the amount of sugar you use. I often cut the sugar called for in muffins by 25 to 50%
3. Decrease the amount of fat you use. Usually, 1/4 cup of butter or oil per batch is all you need.
4. Add more blueberries
5. Look for recipes that include ground flax, another great source of omega-3 fats
6. Bake them in standard muffin tins for a realistic portion size
This is a healthy blueberry muffin recipe for you to try. It uses whole wheat flour and a modest amount of sugar and butter, so they still taste great but have about half the calories of the typical coffee shop muffin.
Healthy Whole Wheat Blueberry Muffins
makes 12 muffins
Four tablespoons butter
1/2 cup sugar
Two large eggs
2 cups white wheat flour or whole wheat pastry flour
Two teaspoons baking powder
1/2 teaspoon salt
1/2 cup milk
Two teaspoons vanilla extract
1/4 teaspoon almond extract
1 1/2 to 2 cups (about 1 pint) of blueberries, either fresh or frozen
One tablespoon sugar mixed with 1/2 teaspoon cinnamon for sprinkling on top (optional)
Preheat your oven to 375°F — Grease 12 muffin cups with nonstick vegetable spray.
In a large bowl, beat the butter and sugar with an electric mixer until it is light and soft. Add eggs, one at a time, shake after each addition.
In a separate bowl, shake the flour, baking powder and salt. Add the dry ingredients to the butter, sugar, egg mixture, and shake until well blended. Stir in the milk and vanilla, mixing just until smooth. Quickly stir in the berries.
Fill the muffin cups 3/4 to almost full, using all of the batters. An ice-cream scoop works well for this. Sprinkle with the cinnamon sugar mixture, if desired.
Bake the muffins for 25 to 30 minutes, until they are light golden brown. Remove the pan from the oven, then place it on a rack until it cools for 10 minutes. After 10 minutes, run the knife around the edge of one muffin, and try lifting it out of the pan. If the bread lifts out of the pan without crumbling, remove all of the cupcakes and allow them to cool completely on a wire rack. If the muffin sticks or the top peels off, let them cook an additional 10 minutes, then try again.
About 202 calories per muffin. Which are nearly half the calories of the typical coffee shop muffin?
Martha McKinnon is a health coach who believes that healthy eating and losing weight can be simple and delicious when you slow down and learn to trust your body’s inner wisdom.
If you are struggling to lose weight and are overwhelmed by all the conflicting nutritional advice being circulated these days she is here to help. It is all about determining the foods and lifestyle that support your unique individual needs. You can eat great, lose weight, and live a happier, healthier life if you want. The choice is yours.
When you are ready, she can provide simple, practical suggestions and ongoing support to help you lose weight, eat great, achieve your health goals, and live your best life.
Good luck and hope this help. thankyou